These easy and flavorful Cauliflower Tater Tots are crispy on the outside and soft on the inside! Low-carb, gluten-free, and healthy!
I think this is the perfect opportunity to tell you something about me: My family nickname….is Tater-Tot. There. It’s out for all of internet-land to read. My family associated me with a small, golden-brown, and deep-fried potato bite. And you know what? They’re delicious, so I’m okay with that. Especially when you can whip up a healthier version that’s packed with veggies.
If you’re like me, you can’t resist the allure of tater tots—the crispy, golden outside and soft, fluffy inside are simply the best! And today’s healthier cauliflower tater tots recipe will deliver that same satisfying experience.
These tots are perfectly seasoned, lower in carbs than traditional tater tots, and made with wholesome ingredients that you can feel good about serving to your crew. If you enjoyed Zucchini Corn Fritters and Paleo Tater Tots, you’re going to love these too!
are cauliflower tater tots healthy?
I like to think of cauliflower tater tots as the cool cousins of the classic tater tot. These little bites pack a punch of flavor while providing you with a veggie boost—making snacking feel a little more guilt-free. With their crispy exterior and soft interior, they’re the perfect treat to satisfy potato cravings without the usual heaviness. Plus, you get a sneaky extra dose of fiber and calcium. So go ahead, munch away; these tots bring all the fun without the worry!
can i use frozen Cauliflower to make cauliflower tater tots?
Can you use frozen cauliflower? Absolutely! In your kitchen, you’re the head chef! However, while frozen cauliflower can be a convenient option, using fresh, raw cauliflower has its own perks. Fresh cauliflower not only offers a crunchier texture and brighter flavor, but it also retains more of those fabulous nutrients that make this veggie a superstar. So, while frozen might do in a pinch, fresh cauliflower gives you that extra oomph to make your tater tots shine.
How to make ahead and store
You did it! Now that your tots are made and ready to enjoy, go ahead and do just that. If you happen to have leftovers, you can easily store them in an airtight container in the fridge for up to 1 week. For longer storage, place your cauliflower tater tots in a freezer-safe, airtight container, and store in the freezer for up to 3 months.
Serving Suggestions
These cauliflower tater tots are delightful on their own, but I recommend dipping them in your favorite sauce to take them to the next level. Try pairing them with some Low-Carb Sugar-Free BBQ Sauce or Mango Curry BBQ Sauce for a flavor boost. Or, you can’t go wrong with classic ketchup! Serve these tasty bites alongside Air Fryer Chicken Breast, and you’ve got a meal that’s sure to impress!
Recipe
Ingredients
- 3 cups cauliflower florets (290g)
- 6 tablespoons diced onion
- 3 tablespoons light cottage cheese
- 1 1/2 tablespoons minced garlic
- 1 large egg white
- 3/4 cup reduced-fat cheddar cheese, shredded
- 10 tablespoons gluten-free panko breadcrumbs
- 3 tablespoons parsley minced
- Salt and pepper to taste
Instructions
- Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.
- Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
- Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.
- Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.
- Using a 1 tablespoon measure, form the cauliflower into tots. I find the easiest way is to really pack the cauliflower into a 1 tablespoon measuring spoon and then gently form it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.
- Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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